Intermediate Marathon

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Intermediate Marathon
Training Schedule

Use this Intermediate Marathon schedule to improve your time.

Move from the back of the pack. Work on your endurance and speed.

With some solid training under your belt you'll be ready to set a new personal record (PR) or personal best (PB).

Coach Dr. Cathy Utzschneider sets out a 16-week marathon training schedule to have you on the way to bettering your time.

Notes on the Program

Calculating Your Mileage
To follow the mileage suggestions in this intermediate marathon training schedule measure your run course with your car odometer. Websites like "MapMyRun.com" and "www.gmap-pedometer.com" allow you to open a free account to track your running routes. There are GPS watches that give readings of your mile pace and total distance covered.

Otherwise, go to a track and time yourself running an easy mile (four laps) or 1K (2 and half laps). Calculate your run on time e.g. a 12 minute mile pace runner would take around 24 minutes to run an easy 2 miles.

Covert Mileage
The workouts are in miles. Click here for distances in kilometers.

Listen to Your Body
Some days we feel tired, other days we feel good. With the ranges in this intermediate marathon training schedule, choose what's best for you. Swap the running and rest days so they fit into your life.

If you need extra days off take them, don't feel pressure to hit the mileage totals every day or week.

Be flexible. If you're weary or pressed for time, divide your medium mid-week run into two shorter runs e.g. 4 miles in the morning and 3 miles in the afternoon.

Hydration
As you up your distance running it's important to increase your fluids. As a marathon runner keeping hydrated is essential for a good race. You'll need to practice taking in fluids while you run. Use your long runs for this. Read these tips on staying hydrated before, during and after your runs.

Running Together
Training with others can help you get out the door or finish a workout. Adjust this program so you can run together and all get to your marathon goals. Some days you might run a few miles with a running partner who's having a shorter run, and then keep going.

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Hard/Easy Rule
You'll see that each hard day e.g. speed or long run is followed by easy running or a rest day. Sticking to this habit will help you recover from these workouts and stay injury free.

Rest Days
Giving your muscles a day off from running helps them get stronger. These days are important to prevent injuries. If you want to do something on rest days try a low-impact cross training workout.

Stretching
As you increase your miles it's worth spending extra time to stretch, especially after your long runs. Try to get into the habit of stretching after every workout. You'll reduce muscle soreness and prevent injuries. Have a look at these tips on stretching.

Cross Training
If your legs are really tired or you feel a muscle twinge think about cross training. Substitute a run day with a low impact cross training exercise e.g. water running, elliptical trainer, cycling, etc. The best day for this is Wednesday.

Spend as much time cross training as you would running. You'll still get a good workout and you'll give your body a rest from the pounding of running.

Warm Up and Cool Down
The daily distances include your 5-10 minutes of easy running to warm up and cool down. Get started with some warm up exercises.

Run Easy
You'll run most of your runs at a relaxed and conversational pace. If you can't talk to your running partners you're probably moving too fast.

Long Run (LR)
These runs help increase your strength and endurance for marathon running. Run them at an easy pace as you're working on building distance not speed. Changing the pace can help break up your long run. Every 10 minutes of your long run pick up the pace slightly for one minute.

Marathon running doesn't need to be lonely. It's fun to run your long run with friends of similar ability so you can chat and support each other to help the miles tick by.

Soft Surfaces
To help avoid injuries, choose soft surfaces for your runs. Where you can, pick dirt roads over asphalt and asphalt over concrete (the hardest surface).

Eat Well Run Well
As a marathon runner you need to eat well to have the energy to train, recover and stay healthy. Click here to get advice on what to include in your sports diet.

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Fartlek Training
This intermediate marathon training schedule uses fartlek runs for some of your faster workouts. Read these details on fartlek training.

Hill Running
To build strength you'll include some hill workouts in your intermediate marathon program. Here's some advice on how to run hills.

Intervals
Follow this advice on interval training. e.g. pace, recovery, etc. You'll run most of your intervals at 10K pace.

Strides
These are short bursts of 30-40 seconds of quicker running to boost fast leg turn over. Do the strides towards the end of your easy run, before your cool down. Make sure you run them on a flat and even surface. Run them relaxed, with good running form and without straining. Jog easy between each one catching your breath and then start again.

Warm up Races
Get ready for your marathon race with some 10K, 10M and Half Marathon races. You want to run these comfortably hard but not all out. It'll give you a chance to get a feel for racing. You can also practice getting ready, pre-race eating, warming up, taking in fluids on the run, etc.

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16-Week Intermediate Marathon Training Schedule

Week	Mon	Tues	Wed*	Thurs	Frid	Sat	Sun**	Total Miles
1	Rest	Fartlek 5x4Mins DT=7M	Easy 7M	Easy 7-9M	Easy 6M	Easy 5M	LR=12M	44-46
2	Rest	Fartlek 6x4Mins DT=8M	Easy 7M	Easy 7-9M	Easy 5M	Easy 5M	LR=14M	46-48
3	Rest	6x Long Hills 1.30 min each DT=8M	Easy 7M	Easy 8-10M	Easy 8M	Easy 7M	10K Race DT=12M	50-52
4	Rest	Easy 8M	Easy 6M	Intervals 6x800m @10K pace DT=6-8M	Easy 6M	Easy 4M	LR=16M	46-48
5	Rest	8x Long Hills 1.30 min each DT=8M	Easy 7M	Easy 8-10M	Easy 8M	Easy 7M	LR=12M	50-52
6	Rest	Fartlek 6x5Mins DT=8M	Easy 7M	Easy 7-9M	Easy 8M	Easy 4M	10M Race DT=18M	52-54
7	Rest	Easy 9M	Easy 10M	6x Long Hills 2 mins each DT=9-11M	Easy 8M	Easy 8M	LR=12M	56-58
8	Rest	Intervals 4x1 Miles @10K pace DT=9M	Easy 8M	Easy 7-9M	Easy 4M	Easy 4M	LR=20M	52-54
9	Rest	8x Long Hills 2 mins each DT=9M	Easy 10M	Easy 9-11M	Easy 8M	Easy 8M	LR=12M	56-58
10	Rest	Intervals 10x800m @10K pace DT=9M	Easy 10M	Easy 9-11M	Easy 8M	Easy 4M	Half Marathon Race DT=18M	58-60
11	Rest	Easy 9M	Easy 9M	Easy 9-11M	8x1min strides DT=9M	Easy 8M	LR=14M	58-60
12	Rest	Intervals 5x1 Miles @10K pace DT=9M	Easy 6M	Easy 7-9M	Easy 6M	Easy 4M	LR=22M	54-56
13	Rest	Easy 9M	6x Long Hills 1 mins each DT=8M	Easy 9-11M	Easy 9M	Easy 8M	10K Race DT=15M	58-60
14	Rest	Easy 7M	Easy 6M	Easy 7-9M	Intervals 5x1 Miles @10K pace DT=7M	Easy 5M	LR=14M	46-48
15	Rest	Easy 6M	Easy 4M	Intervals 12x400m @5K pace DT=5-7M	Easy 5M	Easy 4M	LR=10M	34-36
16	Rest	6x30 sec strides DT=7M	Easy 5M	Easy 3-5M	Easy 3M	Rest	Marathon Race	18-20 plus race

DT=Daily total of miles
LR=Long run
*Best Day for Cross Training
**For every 10 minutes of your LR pick up the pace slightly for one minute.

Try the Advanced program if this Intermediate Marathon training schedule seems too easy.

Subscribe to our Running Shorts ezine for more free advice.

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